Starting Strength Phase 3

Strength

3 weeks / 3 days per week

Starting Strength Phase 3 introduces chin-ups while continuing the progression of previous exercises. This phase is about further increasing strength and muscle mass, with an emphasis on maintaining proper technique. The inclusion of these upper body exercises adds variety and challenges different muscle groups. The program remains focused on three weekly workouts with incremental weight increases.

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Week 1

Day 1

Squat

Assistance
3 x 5 reps

Bench Press

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

Day 2

Squat

Assistance
3 x 5 reps

Press

Assistance
3 x 5 reps

Chin-up

Assistance
3 x 10 reps

Day 3

Squat

Assistance
3 x 5 reps

Bench Press

Assistance
3 x 5 reps

Power Clean

Assistance
3 x 5 reps

Week 2

Day 1

Squat

Assistance
3 x 5 reps

Press

Assistance
3 x 5 reps

Chin-up

Assistance
3 x 10 reps

Day 2

Squat

Assistance
3 x 5 reps

Bench Press

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

Day 3

Squat

Assistance
3 x 5 reps

Press

Assistance
3 x 5 reps

Chin-up

Assistance
3 x 10 reps

Week 3

Day 1

Squat

Assistance
3 x 5 reps

Bench Press

Assistance
3 x 5 reps

Power Clean

Assistance
3 x 5 reps

Day 2

Squat

Assistance
3 x 5 reps

Press

Assistance
3 x 5 reps

Chin-up

Assistance
3 x 10 reps

Day 3

Squat

Assistance
3 x 5 reps

Bench Press

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

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